The soup was very filling and low in calories which offset its higher calorie accompaniment. When making the toastie you'll need less cheese than you think - we used about 25g each (approx 100 cals) of strong cheddar.
The glut of courgettes (zucchini) goes on in our small flower bed. I'm not complaining, as they are all being eaten - friends and family love the round courgettes too.
This recipe was slightly different to my previous attempt at courgette soup (see below). A tablespoon of single cream (15g - just 30 cals) added a luxurious touch, and gave the soup a more velvety texture. The whole lunch came to around 450 calories! Here's the recipe:
COURGETTE SOUP
Ingredients - serves FOUR
700g courgette (couple of very large vegetables)
one large onion, chopped
one stick of celery, finely chopped
small leek, chopped
large clove of garlic, grated
one large onion, chopped
one stick of celery, finely chopped
small leek, chopped
large clove of garlic, grated
175ml milk
175ml vegetable stock
25g grated parmesan (or pecorino)
handful of chopped fresh basil (or large teaspoon dried)
bay leaf
salt & pepper
olive oil / butter
***
Clean the courgette and roughly chop or slice (skin on). Sprinkle with a little salt.
Heat a little oil and/or butter in a saucepan then add the courgette, onion, celery, leek, garlic and bay leaf.
Cook on a low heat with the lid on until soft (we cooked ours for 25 minutes).
Cook on a low heat with the lid on until soft (we cooked ours for 25 minutes).
Add the milk, stock and basil.
Continue to simmer for a further 5 minutes. You don't want the heat too high or the milk will boil over.
Blend the soup.
Grate in the parmesan. Taste then season with salt and pepper. (Parmesan is salty so add that first, before adding more salt).
Grate in the parmesan. Taste then season with salt and pepper. (Parmesan is salty so add that first, before adding more salt).
Blend the mixture again. If it's too thick then add more milk or water.
Serve with a swirl of fresh single cream.
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